Announcement
Monday, March 30th - Varsity Sprinters, Hurdlers, Jumpers, Vaulters
Hi everyone! There is no (simulated) meet this week so we will work speed today, Wednesday, and Friday. Our first outdoor meet was scheduled for next Tuesday in Little Falls, so we’ll simulate then.
As a reminder when warming up (which includes jogging, skip and lunge sequence, A-step, A-skip, sprinters butt kicks, 5 bunny hops and sprint, and accelerations), treat each warm up as you are preparing to compete. Keep warm clothes on during the warm up and spend 15-20 minutes minimally during this phase of practice. Take proper care of your muscles as we are running fast today.
If you are a jumper, Jason said to follow Patrick’s jumpers workout video as it was pretty close to what he wanted you to accomplish today anyway.
3 starts (create your best starting blocks) – 90 power angle in front leg, strong first arm thrust, head low and accelerate over 20-30 meters. Once you hit top speed, start to decelerate.
Rest for full recovery – (5 minutes) between each fly. Continue to stretch.
3 × 30 meter fly (which means accelerate until you hit your first marker then sprint @ 100% for 3 meters to the next marker and decelerate)
Rest for full recovery – (5 minutes) between each fly. Continue to stretch.
1 simulated strong finish – Pick a finish line and distance that you know you can maintain top speed (pick a motivation – time to beat or pretend competitor) and WIN THE RACE!!!
If you have the time, I would recommend Patrick’s newest “Core and mobility” video that he posted this morning. Otherwise do a cool down stretch before you call it a complete practice!
